Fixing Forward Head Posture: Simple Physiotherapy Techniques for Better Alignment

In today’s digital age, forward head posture (FHP) has become a widespread issue due to prolonged hours spent looking at screens, whether for work, scrolling through phones, or binge-watching shows. This posture problem, often called “tech neck,” occurs when the head leans forward, straining the neck, shoulders, and spine. Over time, it can lead to chronic neck pain, headaches, and even reduced lung capacity.

The good news? You can correct forward head posture with targeted physiotherapy techniques that are simple yet highly effective. With consistent effort, these methods will realign your spine, relieve tension, and restore your natural posture. Let’s dive into physiotherapist-approved exercises to help you stand taller, breathe easier, and feel better.

Understanding Forward Head Posture

Forward head posture occurs when the head shifts ahead of its natural alignment, placing excess stress on the cervical spine. For every inch your head leans forward, it adds significant weight to your neck muscles, leading to discomfort and poor posture.

Physiotherapy Techniques to Correct Forward Head Posture

Chin Tucks: Sit or stand tall. Gently draw your chin backward (as if creating a double chin). Hold for 5 seconds and release. Repeat 10 times. This exercise strengthens deep neck flexor muscles.

Shoulder Blade Squeezes: Sit upright. Squeeze your shoulder blades together for 5 seconds. Relax and repeat 10 times. This improves posture by activating upper back muscles.

Wall Posture Exercise: Stand against a wall with your heels, back, and head touching. Hold this position for 1-2 minutes daily to retrain your body’s alignment.

Neck Stretches: Gently tilt your head to each side, holding for 20-30 seconds to relieve neck tension.

    Tips for Everyday Posture Improvement

    • Adjust your screen to eye level to reduce neck strain
    • Take regular breaks from devices and stretch every hour
    • Strengthen core muscles, as they support overall postureCorrecting forward head posture takes consistency, but with these physiotherapy techniques, you can restore better alignment, reduce pain, and improve overall well-being.